Kamp Lokal October 29, 2024

3 Sets

3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE

*Rest as needed between sets.

Strict Press

Take 10-12 minutes to establish a heavy triple Strict Press for the day.

Push Press

50 unbroken Barbell Push Press with empty barbell.

*Score is the heavy triple Strict Press. Time of push press in notes.

Weighted Pull Up

Take 10 minutes (5 sets minimum) to establish a 3 rep max Weighted Pull Up

Strict Pull Up

25 Strict Pull Ups (Use a band if needed)

Metcon:

2 sets:

Row 1000m @75% effort

-rest 90 seconds-

Row 750m @80% effort

-rest 60 seconds-

Row 500m @85% effort

-rest 30 seconds-

Row 250m @90% effort

-rest 2 minutes-